Dumbbell bent-over fly is a very good training movement for training arm muscles and chest muscles. It has always been favored by fitness enthusiasts. Regular, quantitative and planned dumbbell fly training can make our muscles look stronger and more powerful. However, if the essentials of the movements are not mastered, not only will the training effect be greatly reduced, but it will also easily have a negative impact on the body.

Essentials of dumbbell flyes

Holding a pair of dumbbells in each hand, stand with your feet slightly wider than your shoulders, with your upper body forward and your body parallel to the ground, with your legs slightly bent to ensure that your back does not feel tight, and your hands are vertical ground. When inhaling, raise your arms and slowly spread them to both sides. What we need to pay special attention to is that when we complete the movement, we must tighten the elbow joint and use the shoulder to exert force, so that the arm and shoulder feel like one body. When returning to action, your arms should slowly merge together instead of making a free fall.

Common mistakes with dumbbell flyes

1. Exercise with elbow flexion

When we perform dumbbell fly training, one of the most common mistakes we encounter is that we like to bend our elbows for training. If we want to have a good training effect, we should make our shoulders and rear deltoid muscles fully exert force, so that the muscles have sufficient contraction force. Therefore, when training, we need to keep our elbow joints straight, otherwise elbow flexion training will cause the back muscles to bear a large part of the force, thus affecting the training effect of the arm muscles.

2. Large range of movements

Although when training, the range of movements is larger, which will have a bonus effect on the training effect. But for some novices, because they are not very familiar with the essentials of the movements, if the range of movements is too large, it is easy to rely on the inertia of the arm swing for training. Such training methods will not only greatly reduce the training effect, but also easily have adverse effects on the body and muscles. Therefore, we recommend choosing an appropriate training range to ensure training safety.